Friday

May 27th, 2016

4hrs 15min

Session 1:

1. 8 Rounds for Max Cals/Avg. Watts: 

2 Minutes of Assault Bike Hard

30 Seconds of Assault Bike Easy 

(Total time 20min) 

= 305 Calories / 8.0 Miles. 

Hard interval 379-480 watts (34-38cals/2min pace). 

Easy interval 100-120 watts (2-4cals/30sec pace). 

2. For time: 

10 Squat Cleans (205lbs.) (91%) 

= 4:43. 

I went every :30 seconds, had to take a few extra seconds at the end but I'm really happy with this. 

3. AMRAP 8 Minutes of:

Row 600 Meters

50 Alternating Pistols 

Max Reps Clean and Jerk (155lbs.)

= 22 Clean and Jerks. 

Row 2:03.6/600 meters (1:43.0/avg. pace). 

Pistols AFAP (~2:00/50 reps). 

Clean and jerk singles AFAP (6-7 reps/min pace). 

4. EMOM for 20 Minutes (10 Rounds):

Odd Minutes: 5 Bench Press (145lbs.) (85%)

Even Minutes: 6 Strict CTB Pull-ups 

= Complete, 50/60 Reps. 

5. For time:

100-80-60-40-20 Double Under

25-20-15-10-5 Burpee Box Jump Over (24")

= 7:52. 

Double unders unbroken.

Burpee box jump overs AFAP. 

6. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg 

= Complete & complete. 

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Session 2:

7. For time:

30 D-Ball Curtis P's (100lbs.)

*1 D-Ball Clean + 1 Lunge L + 1 Lunge R + 1 Over Shoulder = 1 Rep. 

= 7:55. 

This is about a 4 rep/min pace.